Janelle Shafer Clean Program Week 4

Main Class:
Warm-Up:
  Row 500m
   +
   3 Rounds
   15 KB Swings
   10 Air Squats
   5 Box Jumps
   + 
  Clean Progression

Strength:
   Clean – 3@80%
                 3@85%
                 1@90%
                 2@85%
                 2@80%
     Clean Pull – 3 x 3 @ 100%
     Front Squat – 3 x 6 at previous weight

WOD:
12 min AMRAP
15 Box Jumps
12 Push Press – 115/75
9 Toes to Bar

Beginner Class
A. Warm-Up
5 Rounds
    15 KB Swings
    10 Air Squats
    5 Burpees

B. Mobility:
     Shoulders x 4 min
     Hips x 4 min

C. Back Squat
     Develop technique
     3 x 3 at a heavy weight
     3 x 10 at a medium weight

D. WOD:
     Work on pacing for 1 rounds every minute
     10 min AMRAP
     10 Air Squats
     10 Push Press – 75/55
     10 Bentover Row
     AMRAP AbMat Sit Ups with time left in each minute

Core:
     Accumulate 2 min in a plank
     AbMat Sit Up w/ Med Ball – 4 x 10-15
     Leg Raise w/ Med Ball held by feet – 3 x 6-8
     Accumulate 2 min in a push-up plank